Marathon Training Nutrition: The Essentials

You can't out-train a poor nutrition strategy.

Preparing for a marathon is not just about training well. It is also about fuelling properly so you can train consistently, recover effectively and arrive on event day ready to perform.

Carbohydrate is the main fuel for marathon training. Your body stores a limited amount as glycogen (500 g / 2000kcal) in the muscles and liver, and these stores can run low during longer or harder sessions (longer than 90 minutes). When this happens, pace drops, effort rises and performance suffers. This is why carbohydrate intake before, during and after training is so important.

The TORQ Fuelling System provides a simple way to match carbohydrate intake to session demands: 1 TORQ Unit per hour for easier sessions, 2 Units per hour for longer runs, and 3 Units per hour for harder or more demanding sessions. Practising this in training helps preserve glycogen, delay fatigue and improve confidence in your race-day fuelling plan.

Recovery is just as important as fuelling during exercise. After training, carbohydrate helps restore glycogen, while protein supports repair and adaptation. Aim to consume 20–25g of protein every 3–4 hours across the day and include a combination of carbohydrate and protein soon after key sessions to accelerate recovery and prepare for the next one.

Fat also has an important role in the diet, supporting health, hormone function and vitamin absorption, while micronutrients such as vitamins and minerals help support immune function, recovery and overall health. A varied diet built around whole foods, including fruit and vegetables, remains essential.

Hydration should not be overlooked either. Fluid and electrolyte losses can impair performance, recovery and carbohydrate absorption, especially during longer runs or in warmer conditions.

In short, successful marathon preparation follows a simple principle: train hard, fuel well, recover properly, adapt stronger. Nutrition is not separate from training. It is one of the key tools that allows training to work.

Read more about nutrition for marathon training here.

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